What to do if your biceps are sore

Many people do not pay attention when exercising in their lives. Many of them are prone to biceps soreness due to muscle injury, spasm, splitting or lactic acid accumulation. In fact, it is not a major problem, but it will also affect our lives. Therefore, we still need to pay attention to biceps soreness. Let’s now look at the treatment methods for biceps soreness.

Generally, it is treated by soaking in warm water, taking local hot compresses and applying medication. Applying rubs, pastes, or massage creams may also relieve pain. Taking vitamin C and vitamin E, or foods high in these two vitamins, can also help speed up the repair of damaged tissue and relieve pain.

Here's how to prevent soreness: 1. Schedule your exercise schedule appropriately. Scientifically arrange muscle training load according to different physiques and health conditions. After a period of exercise, the muscle soreness that originally occurred will be less severe with less exercise. And the performance is specific. For example, downhill exercise can reduce muscle soreness caused by downhill exercise after a period of training.

2. When exercising, try to avoid concentrating on exercising one part of the body for a long time to avoid overloading local muscles.

3. Do a good job of warm-up and cool-down during exercise. Adequate warm-up and proper cool-down can help prevent or reduce muscle soreness. During the warm-up, pay attention to more fully exercising the local muscles that will be under heavy load in the upcoming exercise. In addition to general relaxation exercises, finishing exercises should also focus on muscle stretching exercises, which can help prevent local muscle fiber spasms.

4. Warm the area and apply medication. Soaking in warm water after a workout can help relieve muscle soreness. Topical oils, pastes, or rubs may also relieve pain.

5. Stretching exercises can relieve muscle soreness. Stretching muscles can accelerate muscle relaxation and relieve antagonist muscles, which helps the recovery of tense muscles. This muscle stretching exercise also lays the foundation for preventing strains during exercise.

Perform static stretching exercises on the sore area, maintain the stretch for 2 minutes, then rest for 1 minute, and repeat. Doing this stretching exercise several times a day can help relieve muscle spasms.

6. Oral intake of vitamin C and vitamin E can promote the synthesis of collagen in connective tissue, help accelerate the repair of damaged tissue and relieve pain. People who regularly participate in sports need vitamin supplements more than ordinary people. This is because an adequate supply of vitamins can not only improve exercise effects and prevent sports-related diseases, but also allow muscles to fully recover and rest.

Vitamin C participates in the biological oxidation process of muscle tissue, promotes material metabolism, etc., and plays an important role in improving the body's athletic ability. Vitamin C is not only the main component of the lubricating fluid between connecting tissues, but also can protect cells from damage and prevent aging. Daily requirement: The minimum amount is 90 mg, and people who exercise a lot can exceed 2000 mg. Divide into 2 to 3 times for intake. Main sources: citrus fruits and juice, green peppers, red peppers, peaches and kiwis, etc.

Like vitamin C, vitamin E is also an antioxidant that fights the negative effects of free radicals on the body. Practice and research have found that taking vitamin E after exercise can help relieve muscle soreness. Daily requirement: 400-800 international units. Main sources: nuts, seeds, dark green vegetables, rapeseed oil, whole grains, etc.

The above introduces the treatment method for biceps soreness. The method is relatively simple. In addition, it also introduces specific measures to prevent biceps soreness. I hope it can help everyone.